workout

Building Brawn - 12 Weeks Beginner Muscles & Strength Program

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This 12-week beginner workout program progression record. This is designed to help build muscle mass using a push-pull-legs split routine. We'll be using progressive overload & Routine reordering techniques to create muscle growth. With a focus on building a foundation of strength and using targeted training methods to maximize hypertrophy, you'll see noticeable results in just 12 weeks. Get ready to push yourself to the limit and achieve your muscle-building goals!

Jhoel Barzola By Jhoel Barzola
workoutworkout

Legs B

exercise
Lever Lying Leg Curl

3 sets x 10 reps

exercise
Full Squat

3 sets x 10 reps

exercise
Sled Hack Squat

3 sets x 10 reps

exercise
Deadlift

3 sets x 10 reps

exercise
Hack Calf Raise

3 sets x 10 reps

exercise
Dumbbell Crunches

4 sets x 10 reps

workoutworkout

Pull B

exercise
Incline Row

3 sets x 10 reps

exercise
Straight Back Seated Row

3 sets x 10 reps

exercise
Lever Reverse T-Bar Row

3 sets x 10 reps

exercise
Lever Seated Row

3 sets x 10 reps

exercise
Lever Seated Reverse Fly

3 sets x 10 reps

exercise
Barbell Curl

4 sets x 10 reps

workoutworkout

Push B

exercise
Lever Chest Press

3 sets x 10 reps

exercise
Bench Press

3 sets x 10 reps

exercise
Incline Bench Press

3 sets x 10 reps

exercise
Barbell Standing Military Press

3 sets x 10 reps

exercise
Lateral Raise

3 sets x 10 reps

exercise
Incline Triceps Kickback

4 sets x 10 reps

workoutworkout

Legs A

exercise
Lever Lying Leg Curl

3 sets x 10 reps

exercise
Full Squat

3 sets x 10 reps

exercise
Sled Hack Squat

3 sets x 10 reps

exercise
Deadlift

3 sets x 10 reps

exercise
Hack Calf Raise

3 sets x 10 reps

exercise
Dumbbell Crunches

4 sets x 10 reps

workoutworkout

Pull A

exercise
Incline Row

3 sets x 10 reps

exercise
Straight Back Seated Row

3 sets x 10 reps

exercise
Lever Reverse T-Bar Row

3 sets x 10 reps

exercise
Lever Seated Row

3 sets x 10 reps

exercise
Lever Seated Reverse Fly

3 sets x 10 reps

exercise
Barbell Curl

4 sets x 10 reps

workoutworkout

Push A

exercise
Lever Chest Press

3 sets x 10 reps

exercise
Bench Press

3 sets x 10 reps

exercise
Incline Bench Press

3 sets x 10 reps

exercise
Barbell Standing Military Press

3 sets x 10 reps

exercise
Lateral Raise

3 sets x 10 reps

exercise
Incline Triceps Kickback

4 sets x 10 reps

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